Prof. Dr. Altaf Hossain Sarker
In cold weather, common issues such as colds and fevers often arise. These conditions can lead to neck pain by causing the neck muscles to tighten and spasm. Additionally, the lymph nodes in the neck can swell during winter, making the neck stiff and painful. Lower barometric pressure in winter can cause our tissues to swell and press on nerves, which also leads to pain. Moreover, staying in one position for too long, such as sleeping on one side, can put strain on neck muscles and cause discomfort. Winter often exacerbates feelings of depression, which can increase muscle tightness and lead to cervicogenic headaches.
Remedies for Neck Pain in Winter
1. Avoid Prolonged Static Postures: Avoid staying in the same position for extended periods. Regularly change your posture to prevent strain. Frequent use of mobile phones often results in poor neck posture. Since the head naturally weighs about 10-12 pounds, tilting it forward by 15 degrees can make it bear approximately 27 pounds of pressure. This extra weight can increase the risk of disc herniation and muscle issues. Ensure you don’t keep your neck bent forward for too long while using your phone.
2. Proper Sleeping Posture: Sleep in a proper position to avoid neck pain and migraines. Do not sleep with your head turned to one side or on your stomach. Instead, sleep on your back or side with appropriate support for your neck and back.
3. Stay Hydrated: Dehydration can occur in any season, including winter. Drink plenty of water as spinal discs are primarily composed of water. Proper hydration is crucial for maintaining a healthy spine and preventing neck injuries.
4. Exercise Regularly: Regular exercise is vital for neck health. It improves blood circulation, reduces pain, and enhances joint density, which helps prevent various joint-related issues. Follow therapeutic exercises recommended by an experienced physiotherapist to manage neck pain effectively.
5. Seek Professional Help: For severe neck pain, consult with a musculoskeletal specialist who is skilled in treating neck pain. Physiotherapy is a modern, side-effect-free treatment that can provide relief.
Conclusion: Physiotherapy is an effective and modern approach to managing neck pain today and in the future. Regular exercise enhances circulation, prevents joint issues, and reduces depression. Maintain proper hydration and consult with a specialist for tailored treatment. By following these guidelines, you can alleviate neck pain and enjoy a healthy, pain-free winter.
Prof. Dr. Altaf Hossain Sarker, Freedom Fighter
BSPT, MPT, BPEd, MPEd, SRPT, Ph.D. (Fellow) Musculoskeletal Disorders Specialist (Clinician, Teacher & Researcher), Physiotherapist Since 1979
Professor
Dhaka College of Physiotherapy
Jessore University of Science and Technology (Adjunct)
Open University of Bangladesh (Adjunct)